1.3.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Row

Plate Hops (In and Out)

Slow Air Squats

Moderate Row

Plate Hops (Forward & Back)

Arms Overhead Air Squats

Moderate Row

Single Leg Plate Hops (30 Seconds Each Side)

Plate Counterbalance Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up

Primer

*Each Athlete With Workout Weight*

100 Meter Row

5 Plate Hops

5 Thrusters

Speedo (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20 minutes:

300m Row

20 Plate Hops

10 Thrusters 65/45

*Athlete A will complete a full round while Athletes B & C rest

Push Press (CASHOUT; 4×6)

* Rest 2 Minutes Between Sets

* Use Same Weight Across “

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